F3 Knoxville

Tag: Grouch

Flags and Bags

THE SCENE: Speedway is a beautiful AO at the foothills of the Smokies. Sun rise over the mountains, clear sky’s. Yea you can imagine.
F3 WELCOME & DISCLAIME
WARM-O-RAMA:

Tabatta warm up 30 sec on 10 seconds off

  • merkins
  • Cherry pickers
  • Rev lunge and reach
  • Thrusters
  • Shoulder taps
  • High knees

Pax picked up flags and moseyed to entrance of the church.
THA-THANG:
Pax picked up two sand bangs at entrance of church

Split pax into two groups

Each group takes a flag and a bag

One pax carry flag one pax runs with sandbag in each group.

Head right out of AO heading down Chapman Highway

Every .25 mile pax will stop- 10 leg raises, 15 Squats, 20 Merkins. Half plank till 6 up. Q Call 6 up

Switch who carries flag and bag after check points.

If pax carrying bag stops before .25 that group has 1 burpee at check point. If pax stops twice or walks add additional burpee for each time.

Run to foothills Dr turn right

Go to left in neighborhood

Teams split up and for a race.

The roads in the neighborhood are set up in loops. The groups raced around the loop in opposite direction winner gets back to start first.

Each group carries their bag and flag

Loser 10 burpees

winner merkins till 6 for losing pax finishes

We moseyed up the road towards as it turned out a house Cowpatty and Shenanigans are renovating. Run down hill to end of cul-de-sac 10 merkins, Bernie back to top.

Walk back to Chapman highway

Run back to AO. Nice climb up Chapman . Every .20 mile we stopped and did 10 leg raises.

Switch who Carrie’s flag and bag

 

MARY:

Core EMOM

20 BBS

20 Gas pumps

20 X factors- round 1 2ct rd 2 and 3 sc. 

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

To become a father is not hard. To be a father, however, is.

Dad dreams, he plans, he struggles, so that we might have the best

MOLESKIN:

the free advertising and horn honks made the run more enjoyable.
ANNOUNCEMENTS:

Convergence July 2.
Beer Mile July 16th

A spin on Head, Shoulders, Knees and Toes

THE SCENE: 65 degrees and pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 10, tempo Carolina Dry Docks X 5, Cherry Pickers X 5
THA-THANG:

With cones set in a line marking starting locations, do exercises with 5 reps at each location. When finished with the 5th location, mosey back to the start and repeat. Increase reps by 5 for each round. Go at own pace until time.

With CMU:

  • Thrusters
  • Curls
  • Goblet Squats
  • Jumping Calf Raises
  • Burpees

Without CMU:

  • Carolina Dry Docks
  • 4 tap Merkins
  • Big Boy Sit-ups
  • Plank Jacks
  • Burpees

MARY:
Stretching, LBCs for time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Something is leading you and your family. It may be media, culture, etc. For many of us, leadership is a passive thing we put on other people. That is not what we are called to do as men. We are to be leaders in our community and especially our families. It needs to be intentional with a mission and vision for what leadership looks like. For me, leading means following Jesus.
MOLESKIN:
“Leading Your Family Like Jesus” Ken Blanchard, et.al (2013).
ANNOUNCEMENTS:

  • Convergence at JUCO on 7-2
  • F3 Speedway shirts are available. Please order by 6-29 if interested.
  • 2.0 workout at Bombshelter at 8:15 this Saturday. All children are welcome. Workout will be modified for them.

Speedway – Poker Face (Streaker VQ)

THE SCENE: Warm and muggy

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Alarm Clocks x10, Side Straddle Hops x10 (IC), Morning Call, 20m HAMR Shuttle runs (3 rounds)

THA-THANG:

  • Deck of cards setup at two separate locations roughly 250m apart. HIM drew a card, performed the workout on the card, ran to the next station and repeat
  • Heart = Burpee, Diamond = Superman Merkin, Club = Iron Rocket, Spade = Big Boy Situp, Joker = 50 Plank Jacks
  • Ace = 1 rep, 2 = 2 rep… Jack = 11 reps, Queen = 12 reps, King =13 reps

MARY:
Lots of good stretching

COUNT-OFF & NAME-O-RAMA
Shenanigans, Grouch, Cow Patty, Malfoy, Halfday, Outhouse, Pennies, Doctor, Trousers, Banjo, Hoosier and Streaker, Burnout and Curtains. Moneybags (John Platt) was also in attendance from out of town, but unable to tag

CIRCLE OF TRUST/BOM:
Integrity First (Proverbs 20:7), Service Before Self (Matthew 23:11) and Excellence in All We Do (Colossians 3:23)

MOLESKIN:
Travel for Doggleganger, Grouch and Rep Sleepy. Prayers for Trousers and his family

ANNOUNCEMENTS:
2.0 workout at Bomb Shelter on 6/25 at 0815, Convergence on 7/2 at JUCO, Fireworks and family day on 7/4 at Seymour First Baptist (aka The Speedway)

Release the Kraken

THE SCENE: 60s and humid. So Tennessee
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LITTLE BABY ARM CIRCLES X10

SSH X10

WINDMILLS X5

CHERRY PICKERS X5
THA-THANG:
Kracken
15 Burbees
5 Muchos Squatos
3 bolt 45s
15 box cutters
25 merkins
20 X- Factors
20 mini Jax
30 big Boys

MARY:
Thunder Burpees for luck. Go bolts!
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Sometimes we make too many excuses
MOLESKIN:
I talked to my team at work about making excuses, and it caused me to look at myself. I’ve been making excuses for not posting, when it’s really just me fartsacking
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Shoelaces Shuffle @ Speedway

THE SCENE: Humid, but just right
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around Church
20 seconds on 5 seconds off:
Modified Squat Twist
Modified High Jump
Modified Hostages
Modified Sneaky Gorillas
Mosey around Church
THA-THANG:

2 Rounds, plus some work at the end. First round is full length, second round shortened bear crawl/crawl bear distance and cut sit-thrus from 10-1 to 3-1

Round 1:
Start with 10 Sit-Thrus (bear crawl position, twist lower half of body, bringing right knee to left side, then switch, each twist is 1), stand up
Squat twist (squat down, explode up, and twist lower half of body explosively either right or left) one direction, squat twist opposite direction
High jump (squat down, explode up into air, bringing knees up)
Bear Crawl 2 parking space widths, stand up
Squat Twist
High Jump
Crawl Bear (backwards bear crawl) back to start
Rinse repeat to 1 sit-thru

Round 2:
Start with 3 Sit-Thrus, stand up
Squat Twist
High Jump
Bear Crawl 1 parking space width with CMU, stand up
Squat Twist
High jump
Crawl Bear back to start with CMU
Rinse Repeat to 1 sit-thru

Mosey around church

30 seconds on 10 seconds off (became more like 15-18 seconds off)
Sneaky Gorillas (side-to-side)
Hostages (squat down to thighs parallel with the ground, hands in the air, bounce between parallel and below parallel)
Gorilla Forward, Gorilla Backward
Bear Crawl 3 steps forward, Crawl Bear 3 steps backwards

Cool-Down
15 Seconds per stretch
Feet slightly shoulder width apart, hands together, stretch middle, left, and right
Butterfly stretch
Hip Flexor stretch, right and left
Should stretch, right and left

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
John 13: 1-12, we work with people and live with people day in and day out that frustrate us or we don’t get along with. In this passage we see Jesus washing his disciples’ feet, including Judas who betrayed Him. He loved Judas, despite what he did, and served him. May we, as men of God do the same to all those around us. Ever remembering that we are here to serve others as Jesus did. Matthew 10:45 reminds us that Jesus came to serve, not to be served.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence on July 2nd. Aphasia Awareness Walk at Church Street United Methodist Church